All-or-nothing thinking (also called polarized thinking or black-and-white thinking) is a cognitive distortion in which a person views situations, people, or outcomes in extreme categories, with little room for nuance. Experiences are judged as complete successes or total failures, good or bad, perfect or worthless. For example, after making a small mistake, someone may conclude, “I failed completely.” This pattern overlooks the continuum between extremes and can increase stress, anxiety, low mood, and self-criticism. Developing more balanced thinking involves recognizing shades of gray, considering evidence objectively, and accepting that most situations contain both strengths and limitations. #cognitivedistortion #allornothingthinking #mentalhealth